Sprout, Pepper and Chicken Stir Fry
I want to extol the virtues of this marvellous vegetable (oft maligned unfairly) over the coming months, starting with this simple stir fry. The health benefits of greens are all publicised and out there on the web for you to check out – and sprouts come right near the top of the pops when it comes to all they have to offer to protect your body and keep it healthy.
Ingredients for 4
600 gm of noodles – I used a ready to wok variety
12 sprouts, tailed, outer layer removed
1 long red pepper
3 chicken breast fillets
Bunch of spring onions, topped and tailed and finely sliced
For the sauce –
2 tablespoons water
2 tablespoons sake (rice wine) – or dry sherry
1 tablespoon oyster sauce
2 teaspoon sugar
2 teaspoon soy sauce
Or you could just use, as i did last night – as I was in a hurry (!) a shop bought 125 gm sachet of oyster and spring onion sauce
Vegetable oil – or you could if you wish use sesame seed oil
Deseed and thinly slice the red pepper into match stick lengths. Finely slice the sprouts. Slice the chicken into thin pieces.
Heat the oil in your wok. When nice and hot add the sprouts and red peppers and stir fry for about two minutes until the peppers start to go soft.
Remove from pan with a slotted spoon and put to one side. If necessary add a little more oil then pan fry the chicken on high heat until cooked through – it will only take a few minutes. Then tip in the peppers and sprouts and cook together for a further minute or two.
If making your own sauce, now add the spring onions and fry for a minute, then add the other ingredients and mix well as you continue to cook for a minute then add the noodles. (If using a ready made sauce sachet, add the noodles first then add the sauce mix). Either way, I like to mix it all round then lower the heat and pop a lid on, letting it all steam together nicely for a minute or so whilst the noodles cook.
Serve on warm plates with bowls of sweet chilli sauce, plum sauce or hot sauce on the side – depending on your mood!
The sprouts go so well in this dish and they will make you want to add them to lots more dishes!
Don’t just forget them until next December!